3-5 minutes of workout prep

*lateral squats x 10/side

*Good mornings x 20

*forward wall slides x 20

*Single arm OH walking lunge x 10m per side




A. Power Clean + FS; 1+1(2) – E2MOTM x 10 minutes.. building as you go along… hold the power catch for 2 sec. then squat from there

B1 curls x 15 x2

B2 P-bar dips x 15 x2


20 minutes on the clock to finish the follow

70 double unders

50m plate carry, 35/25 pounds per hand

20 calories on AB

10/8 wall walks


Cool down

Lizard pose x 90 sec. per leg

twisted cross x 90 sec. per arm

pigeon to childs pose x 20